Article content
Fat in the liver, also known as fatty liver, refers to the accumulation of triglycerides (fats) in liver cells. This condition is often associated with overweight and insulin resistance, which disrupt proper metabolic function.
How does liver fat develop and what to do about it? We bring you practical tips and a list of foods that can help cleanse your liver and restore its proper function.
What causes fat in the liver?
The accumulation of fat in the liver can have various causes:
- excessive alcohol consumption,
- insulin resistance,
- overweight,
- congenital metabolic disorders,
- exposure to toxic chemicals,
- use of certain medications that burden the liver.
In the early stages, fatty liver manifests only mildly – you may suffer from nausea or chronic fatigue. Over time, however, the liver enlarges, which can be detected during a medical examination.
How to reduce liver fat?
The foundation is a lifestyle change:
- limit alcohol consumption,
- reduce fat intake in your diet,
- lose weight,
- focus on preventing diabetes.
In addition to these steps, some foods that support liver regeneration may also help.
6 foods that cleanse the liver and reduce fat
1. Garlic
Garlic contains compounds that activate enzymes supporting liver detoxification. Thanks to allicin and selenium, it helps the body rid itself of toxins and regenerate the liver. Just add a small amount of garlic to meals regularly.
2. Carrots and beets
Both vegetables are rich in flavonoids and beta-carotene. These compounds stimulate liver function and help protect it. Beetroot also contains substances that support bile production, which removes harmful substances from the body.
3. Green leafy vegetables
Lettuce, arugula, spinach, or lamb’s lettuce contain a high proportion of chlorophyll. It neutralizes heavy metals and other toxins in the blood. Regular consumption of leafy vegetables increases bile production, which cleanses organs and the blood.
4. Olive oil
Cold-pressed olive oil contains healthy lipids that absorb toxins and reduce the liver’s burden. It is recommended to use it in small amounts, for example in salads.
5. Ginger
Ginger is a natural antioxidant that helps lower triglyceride levels and supports liver cleansing. Add two tablespoons of grated ginger to soups or salads, or prepare tea.
6. Lemons and grapefruits
Citrus fruits are rich in vitamin C, which supports the conversion of toxins into water-soluble substances. A glass of freshly squeezed lemon juice in the morning will help kickstart liver detoxification. Grapefruit also contains naringenin, which speeds up the oxidation of fats in the liver.
Extra tip: Milk thistle
This herb is known for its regenerative and protective effects on the liver. It contains silymarin, which helps restore liver cells and protect them from damage. You can take milk thistle as a tea or in capsule form.
Conclusion:
The health of your liver is in your hands. Include the foods listed above in your diet, limit harmful influences, and give your body regular exercise. If you suspect fatty liver, do not hesitate to consult a doctor. Your liver will thank you for it.
